A List of Unrefined Carbohydrates

by
JILL CORLEONE, RDN, LD Oct. 03, 2017

Jill Corleone, RDN, LD

Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.

Unrefined carbs make a far better choice than refined carbs. Unrefined carbs are minimally processed, rich in vitamins, minerals and fiber, and include whole grains, fruits, vegetables and beans. Refined carbs -- white bread, chips and soda -- on the other hand, are highly processed, offer very little nutritional value and may make it harder for you to lose weight.

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Better Off With Whole Grains

Grains include foods made from wheat, rice, oats, barley or any other cereal grain. A whole grain still contains the whole-grain kernel, including the bran, germ and endosperm. People who include more whole grains in their diet have lower rates of heart disease and tend to have an easier time managing their weight than people who don't. Healthy unrefined whole-grain food options include 100 percent whole-wheat bread, brown rice, quinoa, oatmeal and popcorn.

Enjoy a Rainbow of Fruits

You may be avoiding fruits because you've heard they are high in sugar. While that is true, as unrefined carbs, fruits are also rich in nutrients like antioxidants that help your body fight against heart disease and cancer. The same isn't true for the added sugar found in foods like soda and candy. To vary your nutrient intake, include an array of colors when selecting fruit for the week. Healthy options include strawberries, oranges, bananas, plums and blueberries.

Load Up on Veggies

You may not consider veggies a carb-containing food, but a 1/2-cup serving of a cooked vegetable may contain 5 to 15 grams. Like fruits, vegetables are also loaded with antioxidants, as well as fiber, potassium and folate. Fresh, frozen and low-sodium canned vegetables all make good choices when trying to up your intake of unrefined carbs. You can't go wrong eating more broccoli, spinach, sweet potatoes, carrots or tomatoes.

Get a Little Protein With Your Beans and Peas

Beans and peas are not only unrefined carbs, but also a healthy alternative source of protein. Low in fat and high in fiber, beans and peas are rich in iron and zinc -- nutrients found in meat and poultry -- and potassium and folate -- nutrients found in vegetables. Beans and peas are so nutritious they fall into both the vegetable and protein food groups. Healthy choices include garbanzo beans, kidney beans, lentils and black-eyed peas.